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26 November 2018

26
Nov

26 November 2018

26 November 2018

Warm-up: 3 Rounds: Block Run, 10x 4 Count(1-2-3-4) Mountain Climbers, 15x Jumping Air Squat.

Strength: Back Rack Reverse Lunge 5×10 (5 Right then 5 Left). Slightly heavier than last week.

Stamina (don’t post on board): 4 Rounds, not for time: 50m Single arm KB overhead walking lunge (25m/arm), 20x Box step up with sandbag on back, 25x GHD sit up.

WOD: 2 Rounds for time:

  • 8x Power Snatch (95/65)
  • 8x Overhead Squat (95/65)
  • 80 Double Unders
  • 400m Run to Branard Street
  • 6x Squat Snatch
  • 6x Overhead Squat
  • 60 Double Unders

*Rest 2:00 Between Rounds

*2nd round increase weight to 145/95

Cool Down: 4 Sets:  15 GHD Sit-ups, Rest Between Sets

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